We all dream of vacations. To change routines or to enjoy a few moments of doing nothing, just rest. But this does not necessarily mean standing still . Holidays can be an excellent to start, restart or even increase physical activity because: There is more availability; Although it does not represent mental health gains, the greater exposure of the body brings more concerns with good shape; When it comes to beach holidays, water and sand have great potential for activities that promote physical activity. With some attention when selecting routines during the holidays, you can increase the likelihood that the exercise you have begun will continue in the future. In general, those who start exercising regularly and enjoy it, may miss it when they don't practice . Take advantage of the hot weather to exercise? Of course, you need to know how to choose the exercise, the time to do it and don't forget hydration and sun protection. There are many ways to exercise during the holidays, in the morning, evening or other times of the day, whether in summer or any other time of the year. Some of the exercises that are possible during beach holidays, when the weather is generally warm, are actually those that best adapt to our preferences, physical fitness and goals. Thus, there are a lot of options, in the beach or countryside, alone or joining a group. The important thing is to choose activities that give pleasure, that are adequate to each person's level of difficulty and that contribute to good physical and mental health . Swimming, hydro-gymnastics, surfing and stand-up paddle are examples of excellent exercise to deal with the high temperatures of beach holidays as they. Refresh; Improve mood; Put your whole body to work, burn calories, tone the muscles; Are good for those with joint problems or some excess weight, as this is supported by the water, facilitating movement, and therefore promoting the practice of more exercise. Walking or jogging is complete, easy, and affordable exercise. At the beach, in addition to increasing aerobic fitness, we will enjoy the landscape. Fits most people, just adjust the speed and time to suit one capacity; Promotes balance, strengthens muscles, bones and joints; Contributes to a better mood and memory, adequate weight, improves cholesterol levels, balances blood pressure, and decreases the risk of several chronic diseases, such as diabetes. Walking and running on sand is not the same as running on smooth, hard ground. Therefore, adapt the duration, speed of the run and equipment to the conditions. Especially when running is the option, choose days when the lowest tide coincides with the early hours of the morning or the end of the day. Thus, you will associate a harder and more regular floor with cooler temperatures. Running or walking on dry, soft sand and/or with your feet in water is always more difficult. Strength training exercises can also be continued on vacation and at the beach, from the most common ones to those adapted to the circumstances, for example rowing. Strengthens muscles and bones; Improves balance and helps prevent falls; Helps maintain the correct body weight; It is ideal for those who want to maintain bone density. In addition to all the aforementioned activities, on vacation, with more free time, many others that promote physical exercise can be reinforced, for example: Gardening; Playing and making games with the children; Riding bicycle; Listen to music and dance, dance, dance! The important thing is to have the best possible holiday and take some time to take care of yourself. You don't have to be a competition athlete to be healthy and in good shape; Just be more active and take advantage of the opportunities that the holidays offer to move and have fun. Whichever exercise you choose: Maintain a good state of hydration ; Use sunscreen and suitable clothing ; Listen to your body . Have fun and stay in shape! Author : Hugo Vieira Pereira Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
